2020-05-11

Welcome back to another week of at-home fitness! Don’t forget to join us on zoom MWF at 530pm. Below there are 3 running workouts for the week along with typical daily CrossFit workouts. If you have questions about what movements to substitute due to equipment limitations then don’t hesitate to contact us. Enjoy!

Running Workouts (Week 4)
Day 1
5 Rounds: 5/4/3/2/1 min moderate, 30 sec fast, 30 sec recovery
Day 2
Warm up – check out this link
1 mile PR Test
Day 3
Easy Run- The idea behind this is to build endurance, not speed. This should feel comfortable. Keep adding those minutes and distance!

Workouts
Monday
Build up to a heavy 3sec pause front or back squat (not to failure; just heavy)
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6min EMOM – 10 alternate reverse lunge w/ wall ball THROW (it’s not just a lunge holding the WB – see demo)
6min EMOM – 8 squat jacks to box + 5 Burpees
6min EMOM – 6 Power Cleans + 5 Burpee
**Rest 2min between EMOMs

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Tues
12 Rounds
10 DB Hang Sq Clean (2 light db or 1 heavier)
6 HSPU

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Wed
Every 90sec for 12 Rounds
5 Rounds – Muscle Snatch + Power Snatch + Snatch (inc)
4 Rounds – Power Snatch + Snatch (inc)
3 Rounds – Snatch (inc)
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8min AMRAP
10 Alt DB Snatch
10 Bench Press
50 Double Under
Rest 2min
8min AMRAP
Run 200m
10 Box Step Up
20 KB Swing

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Thurs
Do one of the running workouts – any sub-7 miles? what about sub-630?

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Friday
Work to heavy strict press then
accumulate 10 reps > 90% of heavy rep
———–
10->1
Thruster
T2B
Burpee
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Ab work
4 Rounds
20sec Hollow hold
20sec Rest
20sec cannonball crunches
60sec Rest